Leena Watts
Dietary habits and nutritional supplements have long been thought to influence arthritis. While there is no miracle diet or food that can cure arthritis, studies have shown that certain foods have anti-inflammatory properties and specific benefits for autoimmune, inflammatory forms of arthritis, like rheumatoid arthritis (RA) and osteoarthritis (OA). Eating certain foods and avoiding or limiting others may help with managing inflammation associated with arthritis, reducing cholesterol, and more.
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What You'll Learn
The Mediterranean diet
While there is no miracle diet for arthritis, studies have shown that certain foods have anti-inflammatory properties and can help fight inflammation and improve joint pain and other symptoms. The Mediterranean diet, which includes whole foods, fruits, vegetables, fish, nuts, beans, olive oil, unrefined grains, seeds, moderate poultry, dairy, and eggs, is known to be rich in anti-inflammatory nutrients. It minimizes red meats, processed and refined foods, and unhealthy fats.
- Lower blood pressure
- Protect against chronic conditions, ranging from cancer to stroke
- Help arthritis by curbing inflammation
- Benefit joints
- Lead to weight loss, which can lessen joint pain
The omega-3 fatty acids found in fish, for example, in salmon, tuna, sardines, and other cold-water fish, help fight inflammation. Arthritis experts recommend eating more than the standard recommended amount of 3-4 ounces of fish twice a week. Nuts are another important component of the Mediterranean diet, as they are rich in inflammation-fighting monounsaturated fat and vitamin B6.
In addition to the Mediterranean diet, other anti-inflammatory diets have been found to help with arthritis. These include diets high in fiber, which help reduce levels of C-reactive protein (CRP) in the blood, a marker of inflammation associated with arthritis. Green tea is also packed with polyphenols, antioxidants believed to reduce inflammation and slow cartilage destruction.
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Omega-3 fatty acids
For arthritis patients, omega-3 fatty acids can help reduce pain and inflammation throughout the body. They are especially beneficial for those with inflammatory arthritis. Studies have shown that omega-3 fatty acids may prevent or attenuate experimental arthritis and have a beneficial effect in the treatment of rheumatoid arthritis (RA).
The main sources of omega-3 fatty acids are fatty fish like salmon, tuna, herring, mackerel, sardines, and anchovies. The recommended intake is at least 3 to 4 ounces of fish, twice a week. For those who do not like or have difficulty accessing fish, fish oil supplements are a good alternative.
In addition to fish, other sources of omega-3 fatty acids include algae, a type of seaweed, and plant foods such as Brussels sprouts, kale, spinach, flaxseeds, chia seeds, and walnuts.
Overall, omega-3 fatty acids play an important role in managing arthritis symptoms and can be obtained through dietary sources or supplements.
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Weight loss
To lose weight, it is important to engage in regular physical activity, combining aerobic and strength training exercises. This can be challenging for people with arthritis due to pain or stiffness, so it is important to consult a doctor, dietitian, or health professional for advice. Incorporating physical activity with diet has been shown to be most effective for weight loss.
A well-balanced diet with a variety of whole foods, including fruits, vegetables, fish, nuts, beans, and low-fat dairy products can help manage weight and arthritis symptoms. Dairy products like milk, yogurt, and cheese are packed with calcium and vitamin D, which increase bone strength and support the immune system. Vitamin D is essential for calcium absorption, and a vitamin D deficiency is linked to an increased risk of osteoarthritis.
Some beans are rich in folic acid, magnesium, iron, zinc, and potassium, offering heart and immune system benefits. A diet high in fiber can also help reduce levels of C-reactive protein (CRP) in the blood, a marker of inflammation associated with arthritis.
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Green tea
While there is no cure for arthritis, certain foods and drinks can help fight inflammation and improve joint pain and other symptoms. One such drink is green tea, which is made from unfermented tea leaves and has been used medicinally for centuries.
One polyphenol found in green tea, epigallocatechin 3-gallate (EGCG), has been shown to be up to 100 times stronger in antioxidant activity than vitamins C and E. EGCG has been found to protect bones and cartilage by decreasing the production of certain molecules in the immune system that can trigger inflammation and joint pain. A 2016 study found that older adults with rheumatoid arthritis (RA) who drank green tea over a 6-month period showed significant symptom improvement and less disease activity, possibly because of the antioxidant properties of green tea. Another study found that drinking two or more cups of tea daily may have a small protective effect.
Overall, green tea is a promising natural remedy for arthritis, and its anti-inflammatory and antioxidant properties may help to relieve symptoms and slow the progression of the disease.
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Dairy
However, dairy products also contain casein, which may contribute to inflammation. Therefore, limiting the amount of dairy consumed could reduce inflammation in the joints.
Some studies have found that milk can be helpful for people with gout. One study showed that skim milk or lactose power enriched with milk fat extract and glycomacropeptide may reduce pain but not the frequency of gout attacks. Another study found that women who consumed milk had a lower progression of osteoarthritis.
Yogurt has also been found to be beneficial for people with gout. One study showed that eating low-fat yogurt once every other day was associated with lower levels of uric acid.
Overall, while dairy products can provide important nutrients for bone health, some sources suggest that limiting dairy may help reduce inflammation associated with arthritis.
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Frequently asked questions
While there is no miracle diet or food that can cure arthritis, a well-balanced diet with a variety of fresh fruits and vegetables can help manage arthritis symptoms. Eating certain foods and avoiding or limiting others may help with managing inflammation associated with arthritis, reducing cholesterol, and more.
A Mediterranean diet is often recommended for people with arthritis. This includes fruits and vegetables, fish, olive oil, unrefined grains, nuts, seeds, and beans. Some studies have also shown that foods rich in omega-3 fatty acids, such as oily fish, linseeds, and walnuts, can help reduce the inflammation associated with arthritis.
People with arthritis should generally avoid highly processed foods, sugar, saturated fat, and refined carbohydrates. Some people have also reported symptom relief when they avoid nightshade vegetables, such as tomatoes, eggplants, and peppers.
